4 Ways To Manage Delayed Onset Muscle Soreness (DOMS)

I know I been there, well actually I have to say I am there too, after an intense workout is inevitable the pain on your muscle which you don’t really feel at the end of your workout but is there ready to hit you the morning later when you wake up for the start of your new day. If you didn’t know this is called delayed onset muscle soreness or abbreviated DOMS and the cause is the micro-trauma we get to our muscle during the workout. This also means that more intense the workout is and more DOMS we will have.

Although there is not a magical cure to avoid the pain, there are for sure some tricks you should know to alleviate the pain and accelerate the recovery.

In the end, always remember that NO PAIN NO GAIN!

  • Food After Workout


Right, this might be quite obvious, but I can assure you that many still get this wrong. After we damage our muscle, the recovery is very important. A good general rule is to eat a small meal within 30/45 minutes the end of a workout session. All you want is protein and carbs.

  • Sleep


Most average people need between 7 to 8 hours of sleep. If you exercise regularly try to make this as a habit. Listen to your body and get your sleep, it is during your sleep that the damaged cells are going to be restored. I also make sure to have some high protein food to help the recovery before bed.

  • Cardio

Cardio 1

I am sure that on this one you would say! Are you crazy or what? Especially if the day before it has been a leg day. I know how much is hard to start a cardio session, especially the day after a leg day when you can barely walk, but believe me, after the first 5/8 minutes you will be fine and the day later you will be pleased.

  • Hot Bath With Epsom Salt

Epsom Salt

Epsom Salt contains magnesium that can be absorbed through the skin that will help to reduce soreness and improve muscle function. The bath will also help you to relax and sleep better.

How you guys manage DOMS? Do you have another trick to add to the list? Please share in the comment.



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On my fitness journey, inspiring people to change their lifestyle too.

4 thoughts on “4 Ways To Manage Delayed Onset Muscle Soreness (DOMS)”

  1. Yes, Epsom salt IS magnesium but also there are lotions and creams from magnesium you can rub right on. For biking, I like Sports Legs, which has lacate, which neutralizes the lactic acid. I wrote about this in a recent blog on products. Thank you very much for following my blog, Silverio! Your blog looks very nice and you have many Instagram followers, which I need to get on it, FB and Twitter. I just don’t seem to have the time to write, and also comment, like, follow everyone. But I make sure to thank followers. I’m in Austin so maybe if you’re ever here we could meet. Great job and keep it up, very inspirational! A Dude Abikes

    Liked by 1 person

    1. Thank you so much for the comment and suggestion on the cream I will have definitely a look on it and grab some since every time I do Leg Day the day later is very painful, of course, No Pain No Gain! If I will happen to pass by Austin would be for sure a pleasure to meet each other. Until Next Time… thanks Silverio

      Liked by 1 person

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